Mayhem Daily Wod - 2164
Mayhem Daily Wod - 2164
Compete 2 Sets: 30-20-10 Dumbbell Snatches (70/50) Burpees Box Jump Over (24”/20”) -Rest 1:1 between sets-
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Mayhem Daily Wod - 2261
Mayhem Daily Wod - 2261
What's Rich Doing 10-8-6-4-2 Dumbbell squat snatches (100/70) 20-16-12-8-4 Strict Handstand Push-Ups
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Wednesday 210609
Wednesday 210609
Online Semifinals Event 3
For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap.
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Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders
Mayhem Daily Wod - 2168
Mayhem Daily Wod - 2168
Affiliate For Time: 27-21-15-9 Bench Press (135/95) Toes to Bar
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Tuesday 210608
Tuesday 210608
Online Semifinals Event 2
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads♀ 35-lb. DBs ♂ 50-lb. DBs
25-minute time cap
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Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads♀ 10-lb. DBs ♂ 15-lb. DBs
Mayhem Daily Wod - 2167
Mayhem Daily Wod - 2167
M30 4 Sets: 15 Box Jumps *STEP DOWN Or Tuck Jumps 30 Jumping Air Squats 15 Burpees -Rest 2:00 B/T Sets-
"Harry Grant Minimal" 4 Sets: 21 Double Dumbbell Thrusters (50s/35s) 15 Box Jumps (24"/20") *STEP DOWN 9 Strict Handstand Push Ups -Rest 2:00 B/T Sets-
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Monday 210607
Monday 210607
Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups♀ 85 lb. ♂ 115 lb.
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Compare to 200917.Scaling:
Reduce the weight and choose a pulling modification that is challenging for 21 reps but allows you to keep moving.Intermediate Option:
3 rounds for time of:
21 thrusters
21 pull-ups♀ 65 lb. ♂ 95 lb.
Beginner Option:
3 rounds for time of:
21 thrusters
21 assisted pull-ups♀ 35 lb. ♂ 55 lb.
Saturday 210605
Saturday 210605
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 metersPost times to comments.
Compare to 200318.Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Friday 210604
Friday 210604
Gwen
Clean and jerk 15-12-9 reps
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
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Compare to 171120.Scaling:
Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.Beginner Option:
Clean and jerk 12-9-6 reps
Mayhem Daily Wod - 2163
Mayhem Daily Wod - 2163
MAC Assault or Echo Bike "Arms Focused" 4 sets: 2min moderate, 1min easy (arms only), 1min fast, 1min easy (arms only), 30sec sprint, 1min easy (arms only), -Rest: 2min b/t sets-
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